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CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1:00 Burpees into… EMOM x 4 MINUTES* MIN 1 – :45 Single DB Press MIN

CrossFit Staines – CrossFit View Public Whiteboard Workout Metcon (No Measure) Tabata 8 Rounds 20s/10s High knees Push Ups 45min AMRAP… E5MOM – 15 Burpees

CrossFit Staines – CrossFit View Public Whiteboard

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 4 ROUNDS 30 SECS ON/15 OFF BENT OVER ROW HANG SNATCH LUNGES Metcon (Time) “PAINSTORM”

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1 min Burpees into EMOM 4 MINS 10 SINGLE DB SWINGS + MAX SIT UPS

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 45 min AMRAP… EMOM – 3 Burpees 70 – SA DB Deadlift 70

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES MIN 1 – :30 SA

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM x 8 :50 SU :50 STRICT PRESS :50 PUSH-UPS :50 AIR SQUATS Metcon (No

CrossFit Staines – CrossFit View Public Whiteboard Workout 10min: Warm-up (No Measure) 3 Rds – 20s/30s/40sW/10sR Mountain Climbers In&Out Push Ups GTOH Squat Jumps Goblet

CrossFit Staines – CrossFit View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Air Squats 7 DB